AO: ao-red_dawn
Q: OneHit
PAX: SEC, French Lick, FreeBird, OneHit
FNGs: None
COUNT: 4
INTRODUCTION: disclaimer , core principles, credo & mission statement were given.
WARMUP:
Willie Mayes Hayes , daisy pickers, finale kicks, bear hugs, chinooks & mountain climbers x 10 ic
W/ 5 merkins
THE THANG:
IPC week 3 workout was done.
Q: OneHit
PAX: SEC, French Lick, FreeBird, OneHit
FNGs: None
COUNT: 4
INTRODUCTION: disclaimer , core principles, credo & mission statement were given.
WARMUP:
Willie Mayes Hayes , daisy pickers, finale kicks, bear hugs, chinooks & mountain climbers x 10 ic
W/ 5 merkins
THE THANG:
IPC week 3 workout was done.
BRENTON SANDWICH
FOR TIME:
I BRENTON – 3RDS
• 30YD BEAR CRAWL OUT
• 3OYD STANDING BROAD Jumps
→ 3 BURPEES AFTER EVERY 3 Jump!
21-15-9 OF:
•BURPEE BLOCK OVER (EA OVER = 1)
• THRUSTERS
• BONNIE BLAIRS – HARD WAY (R+L= 1)
• HAND ASLEASE MERKINS
• BIG BOI SETUPS (CHES TO KNEES)
• 400M RUN (ITRFP PER RD)
BRENTON – 3RDS
• 30YD BEAR CRAWL OUT
• 30 VD STANDENG BROAD JUMp BACK
→ 3 BURPEES AFTER EVERY 3 JUMP
Times were
SEC 36:13
Freebird 42:02
French Lick 54:13
ANNOUNCEMENTS:
Oct 7 CR & Speed for need coming up as well
PRAYER REQUESTS AND PRAISES:
Prayer for cross roads men & bluebird in particular,
Those affected by storm. Praise for ones not affected.
Great work men!